Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
Health Benefits of Eating Fish
1. Asthma - children who eat fish may be less likely to develop asthma.
2. Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the light sensitive tissue lining the inner surface of the eye).
3. Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, colon, breast, ovary and prostate.
4. Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.
5. Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
6. Depression - people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
7. Diabetes - fish may help people with diabetes manage their blood sugar levels.
8. Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
9. Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
10. Prematurity - eating fish during pregnancy may help reduce the risk of delivering a premature baby.
Final Note:
Besides eating fish, another way to consume omega-3 fatty acids is by taking store-bought supplements. Fish oils come from both fish caught as food for humans and from small fish caught for animal feed, such as Peruvian anchovies. A word of caution: contaminants such as PCBs accumulate in fish oil just as they do in fish, so make sure to buy capsules that are made from purified fish oil.